One Bowl, Many Benefits

by The American Institute for Cancer Research

Giving meat a supporting role allows dishes to take fuller advantage of the flavors, textures and colors of vegetables, fruits, whole grains and beans, while boosting health-protective substances in the diet.

Research shows that plant foods contain thousands of natural compounds called phytochemicals that, depending on the type, can help protect against cancer and other diseases. Because phytochemicals seem to work together in complex ways that are not yet fully understood, a diet high in a variety of plant foods is ideal. Summery, whole grain-based salads are a simple way to try the new meal model.

This summer salad offers a healthful balance between a whole grain, fruits, nuts and protein. It’s also colorful, refreshing and easy to make.

Curried Rice Salad - Makes 10-12 servings

2 cups brown rice
1 tsp. salt
2 1/2 tsp. curry powder, divided
3 Tbsp. white wine vinegar
1/3 cup extra virgin olive oil
3/4 cup golden raisins
1 cantaloupe, seeded and cut into 1/2 - inch cubes
1 cup plain non-fat or low-fat yogurt
1/4 cup chutney
1/3 cup blanched and slivered almonds

In a large saucepan, bring to a boil the amount of water called for in the instructions that come with the rice. Add rice and salt, stirring until the water returns to a boil. Lower heat to simmer, cover and cook until rice is done, about 30 minutes. Transfer rice to a very large bowl and let it cool to room temperature.

In a small bowl whisk together 1 1/2 teaspoons of the curry powder, vinegar, oil and salt to taste. Add the mixture to the rice and toss well. Stir in raisins and cantaloupe.

In a blender, combine yogurt, chutney and remaining curry powder until the dressing is smooth. Pour over the rice mixture and toss well.
Chill the salad, covered, for 1 hour. It may be made 2 days in advance and kept covered and chilled. Just before serving, lightly toast almonds, either in a non-stick pan over medium-high heat or in a 400-degree oven. Sprinkle toasted almonds over the salad for garnish.

Per serving: 308 calories, 11 g. total fat (1 g. saturated fat), 49 g. carbohydrate, 6 g. protein, 3 g. dietary fiber, 262 mg. sodium